Body & Soul November 2013 Newsletter

"the future depends on what you do today" -Gandhi

Few things worth acquiring will 'happen overnight' - reducing back pain, gaining physical strength, and/or losing weight certainly won't. We have all told ourselves at some point that today isn't a good day to start, tomorrow will be better. Rarely though do we hold ourselves to such a promise.

Why do we insist that today is a bad time to start? Too busy? Too tired? Bad weather? How about because we complicate the idea of what 'starting' means. For example, to lose weight your first step need not be to 'start a diet' - in fact, without understanding your eating habits and identifying triggers for stress-eating, you won't have enough information to develop a diet you are likely to stick to.

For every goal, big or small, start small! Understand your goal (break it down into a SMART goal-specific, measureable, attainable, realistic and timely) and see how you can adopt change without completely disrupting your daily routine. If your goal requires intense changes to every aspect of your life consider revising it. Introducing routines that feel unfamiliar or chore-like aren't routines you are likely to maintain, and the truth is that habits are key to success.

On the road to optimal health, don't punish yourself with negative-talk when you don't succeed right away. Be positive, recognize the fact that you are trying to achieve an important goal and reassess your progress the following week. Consider this, where do you want your health and/or fitness to be in one week, one month, or one year? Don't wait for the New Year to start your resolutions. Every action you take now defines your next moment - consequently defining tomorrow. Start today, continue tomorrow!

fitness tip: stretch for success

Often overlooked, stretching is one of the five components of fitness. Stretching can help posture, stress, mechanical efficiency and overall functional performance. Stretches are either dynamic (involve motion) or static (involve no motion). You should use dynamic stretches before a workout to help prevent injuries and prepare the body for work and use static stretches after a workout to reduce post workout stiffness. Your level of flexibility depends on your ability to bend and contort without pain or risking injury. Flexible joints greatly decrease your risk of injury and help enhance your athletic performance. Make time to stretch!

Avery Garrett is a Personal Trainer at Body & Soul

nutrition tip: 'how' may be as important as 'what'

'How' you eat may very well be as important as 'what' you eat. Here are some 'how to' tips to help you eat better: 1) Take time to chew your food and enjoy the taste. Your body needs time before it knows it is full and before it can communicate this feeling to you. 2) Snack throughout the day. Constantly re-fuel so that you will feel less hungry when it comes to dinner and shouldn't feel the need to overindulge. 3) Avoid eating before you go to bed. Studies suggest that eating before bed may affect your sleep; however, you shouldn't go to bed hungry so eat a light and healthy snack if you feel the need. 'How' you eat may also determine 'what' you eat so be proactive, recognize your eating behaviour and adopt healthy habits.

club news

Fit for Less: Our Small Group Personal Training has never been more popular and we've been adding more sessions accordingly! Call us for more information on the benefits of training in groups limited to 4 participants. Similar benefits to 1-on-1 training at reduced rates!

Got Questions? Is there a topic you would like to see covered in future issues? Do you have a question for our trainer's corner? Send feedback to We'd love to hear from you!

New Staff Members: We would like to welcome Patrick Minassian to our Personal Training Team. Patrick comes to Body & Soul with strong experience in the health and fitness industry.

Studio Closure: Body & Soul will be closed Monday November 11th for Remembrance Day. Studio will re-open Tuesday November 12th at 6am. We hope you have a wonderful long weekend!

Avery Garrett

Personal Trainer

Avery is an ACSM Certified Personal Trainer and just 3 credits away from her degree in Human Kinetics. She comes to us with a strong sports background, having been a competitive gymnast and then going on to coach gymnastics for 14 years. In addition to gymnastics she is also active in jujutsu, beach volleyball, surfing and biking.

Avery teaches functional fitness and often uses exercises that use one's own body weight, as well as exercises that use equipment. She challenges people to push themselves to reach their goals and enjoys working with everyone who has a desire to be active.


trainer's corner

Q: What makes a well rounded exercise program?

A: A well rounded program should involve lots of primary movement exercises; for instance, squats, lunges and chest presses. These exercises incorporate the movement of multiple joints and muscles. Once you feel comfortable doing primary exercises, and your body has adjusted, start adding secondary exercises to your routine. Secondary exercises, such as bicep curls, focus on single joint movements and target specific muscles or muscle groups.

Start off by doing 3-4 primary exercises, 3 sets and 15-20 repetitions, followed by an aerobic exercise of your choice, i.e. biking or running. Once you are comfortable doing this, decrease the number of repetitions to 8-10 and add secondary exercises to your routine, keeping the secondary exercises to 3 sets of 15. Finally, finish off your workout with about 10 minutes of stretching. Overall a well rounded program should challenge all aspects of your fitness, including muscular strength, muscular endurance, flexibility, cardiovascular system, and balance.

Remember to consult with your doctor before beginning a new training program.

Armin Ghayyur is a Personal Trainer at Body & Soul.



Check out our December issue for the next newsletter contest.